E1 Fartlek 19.02km (21K)

Temperature: 24 degrees centigrade (cloudy or light rain)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:35

Warm-up by jogging 1.25km,
60-80m strides x 4,

Fartlek (86%MP 1.81km + 5K pace 0.453km) x 8 + 95%MP 1km: 1:23:22.8 (Total 19.12km, 40 laps; 4:21.6/km; 104.7s/400m)

8:25.0, 1:35.9,
8:20.1, 1:31.4,
8:17.7, 1:34.5,
8:19.1, 1:34.9,
8:18.0, 1:31.7,
8:19.2, 1:32.1,
8:13.5, 1:34.4.
8:11.7, 1:29.4.
95% MP 1km: 4:34
avg 8:18.0, 1:33.0 (82.1/400m)

Warm-down by jogging 0.4km

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今日狀況上軌道了，感覺還不錯，跑完五組以後仍能抓到有氧的感覺，末趟的快跑也跑進 90 秒內。